A forgotten part of the menu
It is said that fish is a forgotten ingredient of home dinner. We know they are healthy, but do we know what fish to eat, how many times a week and what will we gain by reappearing on our plate?
Fish and its benefits
Nutritionists and personal trainers say that she is the best friend of our figure. The fats contained in it protect us against obesity and atherosclerosis, and the large amount of protein contained in it allows us to lose unnecessary kilograms. Of course, as with everything, we should know healthy proportions because fish can also contain heavy metals (mainly mercury and lead) that do not have a good effect on our body.
- Strong heart. Fish is the richest source of omega-3 unsaturated fatty acids. The first places in this topic are occupied by: salmon, tuna and herring - they provide the highest dose of omega-3 fatty acids, but also lower blood pressure and cholesterol.
- Fat burning due to high iodine content.
- They contain many vitamins that allow us to maintain the healthy appearance of our skin, but also the whole body, e.g. vitamin A improves the condition of our skin, vitamin E removes harmful free radicals from the body or vitamin D strengthens our bones and teeth.
- they have an antidepressant effect because they increase the level of seretonin in our body
What kind of fish should you reach for?
Of course, the choice of fish is a matter of our taste. However, it's good to know more about their calories. Below are some examples and the number of calories contained in 100 ml:
- trout 160 kcl
- limanda 58 kcl
- sola 87 kcl
- tilapia 128 kcl
- zander 91 kcl
- salmon 201 kcl
How many times a week?
The amount of fish consumed per week should be moderate. If we eat too little of them, we can gain weight because they contain large amounts of monounsaturated and polyunsaturated fatty acids that prevent the accumulation of fat in our body. In turn, if we eat too much of them, we can provide our body with a large dose of heavy metals, which unfortunately damage the nervous system and increase the risk of heart disease.
